general warmup (15 minutes)
Americanas x 30 reps
inside mills x 15/15 reps
Russian front raises x 10 reps
BTN stretch x 90 seconds x 1/1
uppercut press x 12/12 reps
specific warmup (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 15 reps x 6 sets
conditioning/accessory work (1 round)
windshield wiper lateral lunges x 20 reps
star complex x 1